Events:
- Olympic Lifting Seminar August 11th email coachbryan@crossfit858.com to reserve your spot. 20 spots only!
- Community Hike August 25th at Mission Trails CLICK HERE
A) Whiteboard Brief (0:00 – 3:00)
– Metcon: Benchmark workout that is intended to be done with light loads. The goal here is to stay consistent as this is a high-rate of muscular deterioration type workout. Go light.
B) Warm Up/Mobility (3:00 – 15:00)
PVC Game
*Everytime PVC Drops
1st Drop: 10 Walking Lunges
3rd Drop: 10 Hollow Rocks + 10 Supermans
4th Drop: 10 V-Ups + 10 Alt. Step-ups
*Progressively make the PVC game harder so you have at least 4 drops
C) Prep (15:00 – 25:00)
Lax Ball x 60s each
– Pec insertion point
– Scapular
Then set-up and perform:
12 Wallballs
12 SDHP (metcon weight)
12 Alt. Step-ups
12 Push Press (same weight as SDHP)
12 Calorie Row
D) Metcon (25:00 – 50:00)
”Fight Gone Bad”
3 Rounds of:
60s of Wallballs (20, 14)
60s of Sumo deadlift high-pull (75, 55)
60s of Box Jumps (20)
60s of Push-press (75, 55)
60s of Row (Calories)
60s Rest
L2: (65, 35) (14, 10) (20, 15)
L1: (45, 25) (10, 8) (20, 15 Step-ups) *Score = total reps
Compare to 5/4/18
E) Recovery (50:00 – 60:00)
7-10 Minutes of Light Recovery Work in the form of: Bike, Row, light foam rolling, light sledpulling.